Day One: Monday
06/08/2017Take two-minute breaks in between each set of B1 and B2. Go back and fourth until all of the sets have been completed.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
5 | 5 | A. Back Squat |
|
Barbell Bench Press |
5 | 5 | B1. Bench press (90 degree grip) |
|
Dorian Row |
5 | 5 | B2. Bent over row (underhand grip) |
|
Parallel Back Extension |
3 | 10 | C. Parallel Back Hyper extensions |
Day Two: Wednesday
08/08/2017Take two-minute breaks in between each set of B1 and B2. Go back and fourth until all of the sets have been completed.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
5 | 5 | A. Conventional Deadlift |
|
Barbell Military Press |
5 | 5 | B1. Barbell Military Press |
|
Pull Ups |
5 | 5 | B2. Pull-ups (wide grip) |
|
45 Degree Hyper Extension |
3 | 10 | C. 45 Degree Back Hyper extensions |
Day Three: Friday
10/08/2017Take two-minute breaks in between each set of B1 and B2. Go back and fourth until all of the sets have been completed.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Front Barbell Split Squat |
5 | 5 | A. Front Squat (heels up) |
|
Parallel Bar Tricep Dips |
5 | 5 | B1. Parallel Bar Dips |
|
Chin Ups |
5 | 5 | B1. Close Grip Chin-ups |
|
Barbell Elevated Hip Thruster |
3 | 5 | C. Barbell Hip Thrusts |